Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Warm-up
General Warm Up C (No Measure)
8 minute AMRAP
25 Double Unders or Double Taps
6 Spider Man Lunge (total)
6 Push Up + T Rotation
10 Superman Reach + Pull
5 Nice and Easy Burpee
SPORT
S1: Bench Press (10-10-10-10-10)
Every 2 minutes for 10 minutes (5 sets):
Bench Press x 10 reps
S2: Neutral Grip Dumbbell Shoulder Press (3xAMRAP)
“Rest Pause” Neutral Grip Dumbbell Press
Each dumbbell should be somewhere near 25% of your 1RM Strict Press (200lb barbell strict press, use 50# dumbbells).
After building up to your working weight across 2 or 3 sets, do a max effort set. Take 15 deep, slow breathes and do another max effort set. Rest for 15 deep breathes and do one more max effort set.
S3: Metcon (AMRAP – Reps)
10 Minute AMRAP
3 Squat Snatch
6 Burpees Over Bar
12 Toes to Bar
RX+: 135/95
RX: 95/65
SPRINT: Front Squat + Hanging Knee Raises
LIFE
L1: Metcon (No Measure)
EMOM x 15 Minutes (5 sets)
Min 1: 15 Dumbbell Shoulder Press
Min 2: 20 KB Swing
Min 3: 50 Meter Kettlebell Bottoms Up Carry (1-arm down, other arm back)
L2: Metcon (AMRAP – Reps)
20 Minute AMRAP
15 Calorie Row
30 Sit Outs
100 Single Unders